Workout Description

Why This Workout Is Extremely Hard

Bruck pairs four 400 m runs with massive, heavy barbell volume: 96 back squats at 185/135 and 96 jerks at 135/95. High systemic fatigue, heavy loading, and long duration make it a daunting test of stamina and strength. Most athletes must break sets frequently and manage heart rate carefully. Finishing Rx demands advanced capacity and resilient movement quality under fatigue.

Benchmark Times for Bruck

• Elite: <26:00
• Advanced: 28:00-30:00
• Intermediate: 32:30-35:00
• Beginner: >49:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High-rep, heavy sets of back squats and jerks demand muscular endurance in legs, shoulders, and trunk while maintaining quality positions for nearly the entire workout.
• Strength (7/10): Squatting 185/135 for 96 reps and jerking 135/95 for 96 reps requires solid baseline strength to cycle submaximal loads safely under fatigue.
• Endurance (6/10): Four 400 m runs plus long total duration require sustained aerobic output and heart rate control to support heavy barbell efforts across all four rounds.
• Power (6/10): Jerks need crisp leg drive and rapid turnover; repeated explosive efforts are valuable, though fatigue shifts some work toward grinding reps.
• Flexibility (4/10): Adequate hip/ankle mobility for squat depth and shoulder/thoracic mobility for stable overhead positions are important, though demands aren’t extreme.
• Speed (3/10): This isn’t a sprint. Smart athletes use controlled barbell cycling and measured transitions rather than fast, unsustainable bursts.

Scaling Options

Scale to: 4 rounds of 400 m • 16 Back Squats (155/105) + 16 Jerks (115/75) • or 4 rounds of 300 m • 20 Back Squats (135/95) + 20 Jerks (95/65) • or 3 rounds as Rx

Scaling Explanation

These options preserve the triplet structure and heavy-barbell stimulus by adjusting load, reps, or total volume so athletes keep moving with quality mechanics and minimal failure.

Intended Stimulus

A grindy, long for-time effort with steady runs and deliberate barbell sets. The back squats should feel heavy but manageable in small sets, and the jerks crisp without failing. Keep heart rate controlled, move continuously, and avoid large spikes of intensity. The workout should feel like disciplined, sustainable work rather than a sprint.

Coach Insight

Pace the run to breathe and prep for the barbell. Think in small, repeatable sets: 6s or 4s on squats and 6s to 8s on jerks with short, honest rest. One tip: protect your legs—break squats early to prevent blow-ups later. Avoid constant re-racking and weight changes chaos. Set up bars if possible, chalk once, and commit to a set before touching the bar.

Benchmark Notes

Times reflect a broad range from strong intermediate to elite. If you’re around L5, expect 35 minutes. Faster athletes maintain smaller sets and quick transitions, while newer Rx athletes will need more rest and breaks. Aim to finish under the time cap with consistent pacing and sound mechanics.

Modality Profile

The workout blends monostructural running (about a mile total) with very high-volume barbell work. Most time is spent on the loaded movements, so weightlifting dominates. The absence of gymnastics shifts the focus to barbell stamina and positional consistency, with runs serving as aerobic resets and heart-rate control between heavy sets.

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